Take Frequent Stretch Breaks!

I cannot stress enough how important it is for your body to stretch after a few hours of being stuck in the same position. The one thing I’ve always overlooked when I first started my journey is not stopping enough to stretch my legs and honestly – just get up from the seat!

That familiar ache in your bum after hours in the car? It’s your sitting bones — those small but mighty bony points at the base of your pelvis (ischial tuberosities)— reminding you they’ve been under pressure for too long. This happens because they bear most of your body’s weight in a seated position. So make sure to treat it right!

Aim to stop every 2 hours for a quick stretch or short walk. Use rest areas or scenic lookouts as excuses to move your body for a bit.

Some quick road trip stretches for back health

• Torso twists (standing) – x8 on each side, take a small 30 second breathing brake before going into the next exercise
• Shoulder rolls – x10 forward and x10 backwards
• Leg stretches standing version – take one step forward with one foot and try bringing your toes towards yourself, this will create a stretch on the back of your calf – hold for 30 seconds on each leg. Even better stretch if you have a few cm tall block to put your foot onto.
• Leg stretches sitting version – extend both legs fully and bring your toes towards yourself and hold for 30 seconds. For a full stretch you can bring your chin towards your chest and extend your arms towards your toes as if to hold on to them.
• Neck circles – x 10. Don’t do them fast – slow and controlled movements only

🌿 Bonus tip: Set a reminder on your phone every few hours to stretch and take a snack break.

Stretch When You Arrive

Once you reach your destination, take a few minutes to stretch out your travel tension for your back health.

Some simple yoga-inspired moves to try:

• Child’s Pose for lower back relief – x30 sec lay on your hands and knees and push your hips down towards your heel as far as you can go. Stretch your arms in front of yourself and keep your head down.
• Cobra pose – Lie flat on your stomach and with your hands under your shoulders gently lift your chest off the ground keeping your elbows close to your body and extended x30 sec
• Knees-to-chest – laying on your back, bring both knees to your chest and hold them in place using your arms x30 sec

🧘‍♀️ Cozy moment: Light a candle or play soft music in your car, camper or tent while stretching — it’s grounding after hours on the road.

Listen to Your Body

Your back tells you when it needs a break. Don’t push through pain.
If you feel persistent discomfort, try resting, applying heat, or checking your seat setup. Future you will thank you for maintaining your back health.

Checklist for back health on the road

Here’s a easy checklist you can use for when you have more sensitive back – to be prepared for the long drives.

• Have heat packs – depending on the setup you run, there are USB charging heat packs that are compatible with car sockets, Instant Heat Packs that activate by breaking a metal disk inside and the classic ones which require a microwave or oven. Even without a microwave or oven, you can still enjoy the classic ones on your road trip. Just wrap them in a towel and place them near your car’s warm air vent, or under you if you’ve got heated seats — they’ll warm up in no time. If it’s summertime, wrap them in a black cloth and let the sun do the work by leaving them on the dashboard while driving or outside for a bit if you’ve camped. It’s a simple hack that keeps your trip cozy and comfortable wherever you are.
• Heating creams are a very good alternative if your pain is muscle related. I carry one around just in case of sore shoulders and lower back pain.
• If the pain is bothering you often – you can invest in a portable TENS unit that runs on batteries. It can be hooked on the waist band of your pants or in a pocket. They are proven to help with relieving pain and are a great, sustainable road trip-friendly choice. More information regarding TENS units is nicely explained in this video by Doctor O’Donovan.
• Cooling jell and cold instant packs. The opposite of heat therapy, use when you have an acute flare and swelling. Do not use cooling jell or cold packs on your lower back if it’s not acute.
• Anti-inflammatory teas! Turmeric, Ginger, Chamomile and Licorice (only use licorice in moderation, not everyday and not in large quantities!) teas are my go to. Remember, teas complement, don’t replace, they are supportive. Consistency matters, a single cup won’t magically fix your pain but regular incorporation supports the healing.
• Thermal insulation clothes. Materials like wool and fleece are great at trapping body heat and throw a blanket on top and you are cozy and ready to go!
• Emergency pain killer pills – only use them when strictly necessary and follow the instructions given on the box or by your doctor! I have an emergency pills poach in my car in the glovebox with a chart describing what every pill is for.

🌿 Bonus tip: When using TENS unit, use both channels (four electrodes in total). Position the pads so that they form an “X” shape over the area that hurts. The center point of the X — where the currents from each channel intersect — should be directly over the painful spot. This placement helps the electrical stimulation concentrate in the middle, providing better pain relief

Final Words

The road may be long, but your comfort doesn’t have to fade. With mindful posture, basic stretches and cozy habits – your next road trip can be as kind to your back as it is to your soul.

Don’t forget to stay hydrated on the road and stretch those sore muscles! Happy Driving!